WOD WOD, 16. November 2022

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In: Wod

WOD – Wed, Nov 16

Squat Clean (
every 3 minutes for 15 minutes
Set 1 | 1.1.1.1.1 @ 60 %
Set 2 | 1.1.1.1.1 @ 65 %
Set 3 | 1.1.1.1.1 @ 70 %
Set 4 | 1.1.1.1.1 @ 75 %
Set 5 | 1.1.1.1.1 @ 78 %)
<p>| 5 single reps per set with 10s rest between reps</p><p>| approach every lift the same</p><p>| focus on a smooth catch – don’t let the bar crush on you</p><p> </p><p> </p>
2022_11_16_WOD (AMRAP – Reps)
AMRAP 11
15 | 12 cal Bike
12 Wall Balls
10 alt. Dumbbell Clean & Jerks

Rx:
Wall Ball: 9 | 6 kg
Dumbbell: 22,5 | 15 kg

<p>| choose a challenging weight on the Dumbbells</p><p>| you don’t have to squat in the Dumbbell Clean &amp; Jerk</p>